WellAware
A courtesy of the Wellness Institute of Marquette General Hospital. If you would like more information on wellness-related issues or would like to be on our mailing list, please call us at 225-4800 or 1-800-562-9753, Ext. 4800.
Editors:
Betty Jo LoCicero and Kristi Dahlstrom.
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Hydration & Exercise By Ann Mattson, Ms, Exercise Physiologist How much water do you need per day? The body's requirement for water varies with the body weight of the individual and stage of the life cycle. Under normal environmental temperatures and activity levels, the average adult needs about two liters of water per day to maintain adequate water balance in the body. Body water balance is maintained when the input of water matches the output of body fluids. Water is primarily lost through urine, exhaled air in breathing, sweat, and other methods. Sweat losses may increase considerabley during exercise and/or hot environmental conditions. The main source of water replenishment is fluid intake by beverages. However, solid foods also contribute. Lettuce, celery, melons, and most fruit contain about 90 percent water. Many other foods also contain a significant amount of water. What is the importance of adequate water intake for the active individual? Hot environmental conditions increase thirst due to increased loss of body water through sweating. Physical activity under such conditions can contribute to enormous sweat losses amounting to a gallon or more during prolonged exercise. In hot weather, runners, football players, tennis players, and other active individuals have been known to lose 8 - 10 pounds, mostly body fluids, over a two-hour period. If body fluids are not replaced, these losses could have disastrous effects upon performance and on the health of the individual. Of all the nutrients, water is the most important to the active person and is one of the few that may have beneficial effects on performance when used in supplemental amounts before or during exercise. How should you replace lost fluids and electrolytes? Electrolytes are minerals contained in body fluids that control and maintain the body's rate of fluid exchange. There is little need to replace electrolytes during exercise itself as the concentration in the body is actually increasing rather than decreasing. The key point is to replace lost body water. Several studies have indicated that water alone, or water with small amounts of glucose, is the recommended fluid replacement for strenuous, prolonged exercise with high levels of sweat losses (like marathon running). If not adequately replaced, an electrolyte deficit may occur over four to seven days of hard training, especially in hot environmental conditions where fluid losses tend to be high. Research has shown that water, in combination with a balanced diet, will adequately maintain electrolyte levels in the body. A little table salt added to daily meals, along with the selection of high potassium foods such as bananas and citrus fruits, should help to maintain sodium and potassium balance. For example, a large glass of orange juice will replace the potassium lost in two liters of sweat. Other nutrients lost in sweat are of such a low magnitude that dietary modifications are usually not necessary. What is the composition of the various sport drinks of thirst quenchers? A number of commercial preparations (such as Gatorade) have been marketed for their ability to replace water losses with fluids of similar electrolyte composition. Many of them also contain glucose to help replenish energy stores ranging from about one percent to over ten percent. The major electrolytes contained in solutions include sodium, chloride, potassium, and phosphorus. What fluids should you drink during exercise? Any fluid that is absorbed may help to maintain circulatory stability and heat balance, and prevent a marked deterioration in endurance capacity. During periods of heavy sweating, it is almost impossible to consume enough fluids to replace those lost. The sweating rate is greater than the ability of the stomach to empty the fluid into the small intestine for absorption to occur. |
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Are You Prepared? By Dan Wolf, Paramedic, Director of MGH EMS Despite preventive efforts, emergencies can occur at any place or time. In fact, at some time in your life, it is likely that you will witness a situation in which someone you know, a friend, family member, or even yourself, will need emergency medical attention. Are you prepared? Marquette General Hospital's Emergency Medical Service (EMS) System depends on people like you to recognize and respond to emergencies in order for the system to work effectively. This requires that you be able to recognize that an emergency exists and respond by calling 9-1-1 or your local ambulance. You should also provide care until help arrives. I strongly urge all individuals to be properly trained in first aid and CPR. These training courses are offered regularly in local communities and information can be obtained by contacting your local chapter of the American Red Cross, the American Heart Association, or your local hospital. Be prepared for an emergency. Get the proper training and have a first aid kit available in your home and in your automobile. There are many types of first aid kits available commercially through department stores, drug stores, or the American Red Cross. You may even choose to put one together yourself. Here is a list of the basic essentials you will want to include in a first aid kit.
Whether you buy a first aid kit or put one together
yourself, make sure it has all the items you may need for activities you
are involved in. Most of all, be sure to get the proper training in
first aid and CPR.
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Marquette General Hospital, 580 W College Ave, Marquette
MI 49855
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